What are the common senses of morning jogging The correct way to run in the morning Introduction to

There are more and more people who like morning jogging, and many people choose to jog in order to breathe some good air in the morning, but everyone should know that morning jogging is very healthy for us, and we must eat some food that is easier to digest before running in the morning.

For someone who likes to exercise in the morning, you should definitely eat something that is easy to digest, such as bananas, raisins, sports drinks with high carbs, etc. And you should exercise after 30 minutes. Don't eat fatty and protein-based foods.

Because these foods are not easily digested.

Simple sugars such as syrup and orange juice are easy to digest, but they can cause blood sugar to spike and drop in your body, which can make you feel tired. So don't drink sugar water, honey, etc. either.

Exercising on an empty stomach can lead to dizziness, even vomiting, "exercise-induced hypoglycemia", and even TV syncope; And exercising immediately after eating can cause stomach pain and even vomiting. If you exercise within an hour of waking up, you must eat foods that contain 200-300 kcal of energy.

For friends who want to **, they may think that after getting up in the morning and running on an empty stomach, after a night of digestion and absorption, the blood sugar in the blood is low, so that the body can directly call fat when exercising. This statement is wrong, the body must always call sugar for decomposition and energy, the first is blood sugar, if the blood sugar is too low, the body can not get timely energy supply, it will produce syncope, greatly reduce the intensity of exercise, can not achieve the purpose of exercise. On the contrary, eating a little banana and carbohydrate before exercising, on the one hand, ensures the adequate supply of blood sugar, and on the other hand, the breakdown of sugar can promote fat burning.

Tell everyone that we must pay attention to related health issues in life, ** although it is very important, but we also need to pay attention to the health of our own body, it is very important to eat something before the morning run, we must pay attention to this, for the needs and normal operation of our body, it is very important to do this well.

Prepare for activities Simple movements are sufficient, press the legs, turn the neck, move the ankle joints and shoulder joints, but be sure to fully move to avoid muscle strains and joint sprains.

Pay attention to the method Because the body's metabolism is very slow in the morning, it is easy to cause physical discomfort when running quickly, so you should jog or walk briskly for a while, and then speed up after the body warms up. The amount of exercise for morning jogging should not be too large, the total time should be controlled to about 30 minutes, and breathing and stretching exercises can be practiced appropriately after the end.

Take it slow at the end of your morning run Don't stop or sit down to rest at the end of your morning run, you might as well jog or walk briskly for another 500 meters to relax your body. After the morning run, you need to rest for 15-30 minutes before you can eat breakfast, breakfast should be good, generally choose light and more nutritious food, such as soy milk, eggs, steamed buns, fruits.

What should the right morning run look like?

Don't do intense running won't.

<>1. Do not eat before running; Pay attention to clothing and ventilation. The temperature rises in summer, but the temperature in the early morning is still a little low, and you generally sweat a lot when exercising, and if you don't pay attention to it, you will be at risk of catching a cold. Therefore, it is important not to get dressed and go outdoors as soon as you get up, but to give your body time to adapt.

When you go out to exercise, you should do enough preparation activities first; If you sweat a lot after a workout, don't take off your shirt on the way back, wait until you get back indoors, take off your sweaty clothes, close your hands, dry your body, and change into dry clothes.

2. Step by step, master the speed, and remember to exercise excessively. Morning jogging should be the main one. At the beginning of the run, you should warm up first to fully comfort your body and reduce sports injuries; The quantity should be gradual and grasp the speed.

It can be done by alternating jogging and walking, and the distance should not be too long. After exercising for a while, the body gradually adapts to jogging, and you can reduce walking until you canter completely. When running, you can't be too fast or too slow, so that you can speak the sedan chair Wu Qing dialect as a degree.

Although excessive exercise can increase the consumption of physical energy, it is easy to "accumulate overwork and become sick", and the recovery period of the injured injury will become longer.

3. Learn to breathe correctly and unify the running rhythm and breathing rhythm. During running, pay attention to the even rhythm of breathing, and consciously coordinate the rhythm of your stride and the rhythm of your breathing. Start by inhaling through your nose and exhaling through your mouth.

Gradually transition to simultaneous breathing through the mouth and nose, and to expand lung capacity, abdominal breathing is used (when inhaling, the abdomen is raised; When exhaling, the abdomen is concave). When the breathing rhythm is adapted to the running rhythm, it can reduce the fatigue of the respiratory muscles and avoid the physical discomfort caused by shortness of breath.

4. The running location should be a park, and do not choose the side of the road. Although the morning air is fresh, it is very thin. The air quality on the road in the early morning is poor, the exhaust fumes emitted by the orange noise of cars are not good for health, and the traffic also causes safety hazards for morning runners.

The park is a great place for a morning run. First of all, the park has more grass and trees, fresh air and quiet environment; Then, there is no safety hazard of passing vehicles; The park also provides benches for morning runners to rest, and when the run is over, morning runners can rest in place on the park's benches, etc.

5. Physical recovery after running is very important. You should not sit or lie down immediately after a morning run, but stretch your body and do sufficient relaxation activities. Change out of wet clothes and wipe yourself with hot water, not cold water; Wait until your heart rate returns to normal levels before drinking or eating.

To avoid and cold water or cold drinks. After exercise, in addition to ensuring the needs of a normal diet, it is also necessary to increase the intake of carbohydrates, B vitamins, vitamin C and other nutrients in moderation.